Strength:
EMOM for 10 min: 1 squat clean @85% of 1rm
Metcon:
Rx
15 min amrap:
30yd dbl kb walking lunges, 35/25
1 bar muscle-ups*, +1 each round
*sub chest 2 bar pull-ups
Scaled
15 min amrap:
walking lunges, 30yd
8 pull-ups
Mutant
15 min amrap:
30yd dbl kb walking lunges, 53/35
2 bar muscle-ups, +2 each round
Post loads and rounds plus extra reps to comments.